Training Schedule WEEK NUMBER 2 Please
NOTE: New leg and shoulder application. Perform on all leg and shoulder training
sessions.

Day
8

Legs
, Shoulders and Calves

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

-

Perform 12 minutes warm up.

Legs
- between leg exercises this week perform mini board ankle stabilizer
exercises. Hold in a balanced position for as long as you can for 30 sec
per foot then change.

Legs

Inverted Press

B

85%

5 - 8

3

2 min

Thighs to above parallel, warm-up
to training weight. Again, as in last week, hold at
bottom of lift where thighs are parallel but this time only use a 2 second
count then explode upwards. Training weight percentage is misleading due
to the isometric contraction at the bottom of the lift so adjust
accordingly. The objective is to do 5-8 repetitions.

Step Ups

B

70%

12-15

3

2 min

Change feet at top of box. Lower
weight in control, moderate lift speed, maintain control. Use Dumbbells to
attain the 12-15 reps.

Leg Press / Squats

B

40%

30-40

3

2 min

Wide foot position. Rhythmical
lift in control both ways. Bring the weight down as low as possible so as
to feel stretch in thighs, ankles and gluts. Move weight through full
range of motion continuously.

Explode upwards, lower in control.
Perform two warm-up sets using light weight in a
rhythmical manner.

Arnold Press

B

70%

12

3

1 min

Rhythmically. The
Arnold press describes the action of starting the press with the palms
facing inward then rotating outwards while extending to an outward bar
press hand position at the top of the lift.

Reverse Flye

B

50%

30-40

3

2 min

Continuously

Calves

Standing Raise

A

70%

12

6

1 min

Perform
two warm-up sets using light weight in a rhythmical manner. Explosively.
Hold at the bottom of the lift for a two second count.

Seated Raise

A

70%

12

6

1 min

Rhythmically

Tibialis (front
of leg)

Toe Raise

A

70%

112

3

1 min

Seated calve
machine can be used but instead of placing the balls of feet on the foot
plate, place your heels raising and lowering toes.

Cardio

Spinning Bike

A

-

-

-

-

Perform 15 minutes cool down.

Day
9

Triceps,
Biceps, Forearms and Abs

Muscle Group

Exercise

Grp

Wt

Reps

Sets

Rest

Method

Cardio

Spinning Bike

A

-

-

-

Perform 12 minutes warm up.

Triceps

Triceps Press

B

85%

5

3

1 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Reverse Press

B

70%

10

3

1 min

Rhythmically

Rope Press

B

50%

30-40

3

1 min

Continuously

Biceps

Bar Curls

B

85%

5

3

1min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Zottman Curls

B

70%

10

3

1 min

Rhythmically

Preacher

Curls

B

50%

30-40

3

1 min

Continuously

Forearms

Standard Wrist Curls

B

85%

5

3

2 min

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Reverse Curls

B

70%

10

3

1 min

Rhythmically

Gripper

B

50%

30-40

3

2 min

Continuously

Abs

Hanging leg raise

A

BW

15-20

3

1 min

Rhythmically

Russian Twists

A

10 lb

15

3

1 min

Use 10 lb medicine ball and
partner to step of toes for extra stability and torso power. Explode
upwards and across, lower slowly in control.

Change feet at top of box. Lower
weight in control, moderate lift speed, maintain control. Keep Rhythmic
movements, breathing in when lowering the weight, out when stepping up.
Use a weighted bar to maintain training percentages.

Explode upwards, lower in control.
Perform two warm-up sets using light weight in a
rhythmical manner.

Arnold Press

A

70%

10-12

3

1 min

Rhythmically

Reverse Flye

A

75%

10

3

2 min

Continuously

Abs

Hanging raise

A

BW

15-20

4

1 min

Rhythmically, 3 position raise,
front, left side and right side twists.

Russian Twist

Ball Crunches

A

70%

12

6

1 min

Rhythmically. Perform with
core ball with partner standing on feet. Use light ball until balance
is in control. Do not throw ball, keep in control. If no partner available
then hook toes under weighted dumbbells.

Forearms

Wrist curls

A

75%

10-12

3

45 sec

Explosively. Perform
two warm-up sets using light weight in a rhythmical manner.

Reverse curls

A

75%

10-12

3

45 sec

Rhythmically

Gripper/ or DBs

A

75%

10-12

3

45 sec

Continuously, use the finger
action to pull the weight up, limit thumb action. See WRISTS